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Old 05-02-2012, 08:09 AM   #241
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Quote:
Originally Posted by BendtheBar View Post
How were the shoulders feeling today on the pressing movements?
Worked but not sore.
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Old 05-02-2012, 09:54 AM   #242
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Not done yet but here.

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Old 05-03-2012, 08:34 AM   #243
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May 2nd

Back, Traps and Bis

Pre w/o: K-Otic, HBM, GlutaZorb, 5gs pure Baking cocoa
Intra w/o: 40g AAEFX Karbolyn, 2nd to last sets: LBA, Cell Rush
Immediate Post w/o: AAEFX NF Pro, spinach, NF Pro whey, serving IGF-33 whey, low fat chocolate milk, pineapple shake. AAEFXs HBM


W/O A, Upper Back:

1 arm Chin-ups with chair and chains
1 set

RK High Rows (first time setting bench up as chest support for Lat Pull Down High Rows, test) 55 x 10
75 x 10
95 x 10
185 x F, bench lifted up.
115 x 12
115 x 15
125 x 10

2 arm Pull-Ups
10
12
10
Cell Rush, LBA
12
12

12 full sets

W/O: B Low Back, Bi's and Traps

Pre w/o: K-Otic
Intra w/o: 20g Karbolyn
Post w/o: non-fat milk, NF Pro whey, spinach, applesauce shake


22 deg. Incline Bench Db Low Rows
60s x 12
75s x 12
85s x 10
85s x 10
85s x 10

Db Shrugs
85s x 15
85s x 15
85s x 20

Alternating Db Curls
55s x 5

Db Concentration Curls (R/L)
55 x 10/10
55 x 10/10
55 x 10/10

12 sets

Daily total = 24 sets.

NOTE: Think Ill have to make a Trap/Ab day. This was a lot to try to get in on one day gym time wise.

OFF weights May 3 & 4th.
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Old 05-07-2012, 07:55 AM   #244
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Multiple day log.(May 4th and 5th)

May 6th off weights.

May 5th

Tris and Bis

Wake up: Test Charge
Pre w/o: AAEFXs HBMs, K-Otic, 5g pure baking cocoa
Intra w/o: 20g AAEFX Karbolyn
Post W/O: AAEFX Whey Protein, spinach, 30g AAEFX Karbolyn, fat free milk - shake. AAEFXs Glutazorb, AAEFX HBM


w/o: Bis and Tris

Tri Press downs, Jumbo sets, over hand-ropes-underhand
45 x 10/10/10
50 x 10/10/10
50 x 10/10/10

Tri Press Downs, V handle reverse grip, speed sets between Dakota and I
50 x 10
50 x 10
50 x 10
50 x 10
50 x 20

Cable V Handle Curls S.S. with Reverse Grip
50 x 10/10
50 x 10/10
50 x 10/10

Db Concentration Curls (R/L)
40 x 10/10
40 x 10/10
50 x 10/10
Cell Rush, LBA
60 x 10/10
70 x 10/10

25 single sets

May 3th off weights.

May 4th

Chest

Wake up: Test Charge
Pre w/os: K-Otic, HBM, GlutaZorb, 5g 100% pure natural Cocoa, Joint ReHab
Intra w/os: 30g Karbolyn
Immediate Post w/os: AAEFXs NF Pro whey, serving IGF-33 whey, low fat chocolate milk, pineapple and, spinach shake, AAEFX HBM


w/o = Chest: Joint ReHab cream and SpeedBall.

22 deg. Incline, Bench Pin Press (pins at 2 board height)
3 warm up sets
175 x 10
155 x 10
175 x 10
190 x 10

Standard 22 deg. Incline
200 x 5

Decline Bench Pin Press (pins at 2 board height)
Warm up set
205 x 10
225 x 4

Standard Decline
255 x 1
240 x 2
205 x 7

Flat Pin Press (pins at 1 board height)
LBA, Cell Rush
135 x 10
185 x 10
190 x 8

17 sets
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Old 05-07-2012, 10:12 AM   #245
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How are those shoulders holding up Rich?
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Old 05-07-2012, 11:54 AM   #246
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How are those shoulders holding up Rich?
OK but I am not being as stubburn and I'm lissoning to them.
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Old 05-07-2012, 03:36 PM   #247
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Yer killin it Rich!
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Old 05-07-2012, 03:40 PM   #248
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Yer killin it Rich!
Thanks IronWill.
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Old 05-08-2012, 07:45 AM   #249
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May 7th Planed on going to Back and Bi's, Chest and Tri but didnt work out that way.

Back and Ab's

Wake UP: AAEFXs Test Charge.
Pre w/os: AAEFXs HBM, GlutaZorb and K-Otic, (higher carb breakfast, w/o 1 hour post so no pre w/o Karbolyn).
Intra w/os: 20g Karbolyn , Cell Rush and LBA right before the last sets.
Post w/os: AAEFXs proteins (NF Pro, serving IGF-33), non-fat milk, spinach, 30g Karbolyn shake, AAEFXs HBM.


w/o:"A", Back, 30 sec breaks

RK Pull ups
2 sets

RK High Rows, 4-1-4-1 tempo
95 x 12
145 x 10

Chest supported 22 Incline Bench Db Low Rows
70s x 15
70s x 15
70s x 15
70s x 15

V Handle Lat pull downs, 4-1-4-1 tempo
145 x 10
145 x 10
145 x 8, wiped out

RK pull ups
Cell Rush, LBA
3 sets

14 sets
__________________________________________________ _______________

w/o:"B", Back and Abs

Pre w/os: AAEFXs HBM, K-Otic, GlutaZorb
Intra w/os: 30g Karbolyn
Post w/os: AAEFXs NF Pro whey protein, non-fat milk, AAEFXs HBM.


Chin-up Grip Lat pull downs S.S. with Incline Ab Crunches, I have found I can do Incline Crunches on my new bench without back or tail bone pain. Happy dance, another plus with my new set up.
145 x 10 / 30
145 x 10 / 30
145 x 15 / 30
145 x 15 / 30

Daily total= 22 sets
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Old 05-09-2012, 09:00 AM   #250
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May 8th

Traps, Speedball 15 mins

Pre w/os: K-Otic, HMB, 20gs Karbolyn, 5g pure baking cocoa
Intra w/os: 30gs Karbolyn
Post w/os: AAEFXs NF Pro, HBM, GlutaZorb , 10gs AAEFX Karbolyn, spinach, non-fat milk shake.

W/O: A

Db, Face down, Incline Bench, shrugs/trap pulls
2 warm up sets
120s x 20
120s x 20
150s x 5, 10lb. and 5lb. Plates added on ends, plates fell off.
150s x 10, plates fell off again.
120s x 20
120s x 20
 LBA, Cell Rush
120s x 20
120s x 20

10 sets

w/o: B

Pre w/os: K-Otic, HMB, 10gs Karbolyn, 2g pure baking cocoa
Intra w/os: 30gs Karbolyn
Post w/os: AAEFXs NF Pro, HBM, GlutaZorb , 10gs AAEFX Karbolyn, spinach, non-fat milk shake.

Seated Db Shrugs
85s x 20
85s x 20
85s x 20
85s x 20
85s x 20, had to fight to get these.

Daily total = 15 sets.

NOTE: Short and sweet but hit the spot.
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